Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Yogurt
  5. Compare
  6. Yogurt vs. Walnut

Yogurt vs. Walnut — In-Depth Nutrition Comparison

Compare

Differences between yogurt and walnut

  • Yogurt has more vitamin B12, while walnut has more copper, manganese, vitamin B6, iron, magnesium, phosphorus, fiber, and vitamin B1.
  • Walnut's daily need coverage for copper is 174% higher.
  • The amount of saturated fat in yogurt is lower.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of yogurt is 19.

The food types used in this comparison are Yogurt, Greek, plain, nonfat and Nuts, walnuts, english.

Infographic

Yogurt vs Walnut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more CalciumCalcium +12.2%
Contains more SeleniumSelenium +98%
Contains more MagnesiumMagnesium +1336.4%
Contains more PotassiumPotassium +212.8%
Contains more IronIron +4057.1%
Contains more CopperCopper +9229.4%
Contains more ZincZinc +494.2%
Contains more PhosphorusPhosphorus +156.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +37833.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yogurt
Yogurt
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
Walnut
Walnut
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin B2Vitamin B2 +85.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B1Vitamin B1 +1382.6%
Contains more Vitamin B3Vitamin B3 +440.9%
Contains more Vitamin B5Vitamin B5 +72.2%
Contains more Vitamin B6Vitamin B6 +752.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1300%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg

All nutrients comparison - raw data values

Nutrient Yogurt Walnut DV% diff.
Polyunsaturated fat 0.012g 47.174g 314%
Copper 0.017mg 1.586mg 174%
Manganese 0.009mg 3.414mg 148%
Fats 0.39g 65.21g 100%
Iron 0.07mg 2.91mg 36%
Vitamin B6 0.063mg 0.537mg 36%
Magnesium 11mg 158mg 35%
Vitamin B12 0.75µg 0µg 31%
Calories 59kcal 654kcal 30%
Phosphorus 135mg 346mg 30%
Fiber 0g 6.7g 27%
Vitamin B1 0.023mg 0.341mg 27%
Saturated fat 0.117g 6.126g 27%
Zinc 0.52mg 3.09mg 23%
Folate 7µg 98µg 23%
Monounsaturated fat 0.053g 8.933g 22%
Protein 10.19g 15.23g 10%
Vitamin B2 0.278mg 0.15mg 10%
Potassium 141mg 441mg 9%
Selenium 9.7µg 4.9µg 9%
Vitamin B3 0.208mg 1.125mg 6%
Vitamin E 0.01mg 0.7mg 5%
Vitamin B5 0.331mg 0.57mg 5%
Choline 15.1mg 39.2mg 4%
Carbs 3.6g 13.71g 3%
Cholesterol 5mg 0mg 2%
Vitamin K 0µg 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Calcium 110mg 98mg 1%
Sodium 36mg 2mg 1%
Protein per 100 calories 17g 2.3g N/A
Calories per 10 g protein 58kcal 429kcal N/A
Weight per 100 calories 169g 15g N/A
Unsaturated / Saturated Fat ratio 0.56 9.2 N/A
Net carbs 3.6g 7.01g N/A
Sugar 3.24g 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 1µg 0%
Trans fat 0.006g N/A
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0g 0.09g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Walnut
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +1990.9%
Contains more ProteinProtein +49.5%
Contains more FatsFats +16620.5%
Contains more CarbsCarbs +280.8%
Contains more OtherOther +147.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +16754.7%
Contains more Poly. FatPolyunsaturated fat +393016.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Walnut
Walnut
4
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

People also compare

Yogurt
Yogurt vs Soft serve
Soft serve
Yogurt
Yogurt vs Ice cream sandwich
Ice cream sandwich
Yogurt
Yogurt vs Whipped cream
Whipped cream
Walnut
Walnut vs Almonds
Almonds
Walnut
Walnut vs Cashew
Cashew
Walnut
Walnut vs Brazil nut
Brazil nut

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.